physical. 06/27/17

    (Photo: All-ages kettlebell levitation classes available nightly. Start saving your bat wings and eye of newt… )


    5 x 3 @ 80% of 2RM
    1 x 7 @ 65% of 2RM, each with a full 3/1000 in locked-out top position

    Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.

    Today: Perform 5 pull-up and 5L, 5R 1-arm kettlebell swing @ 1/4 BW immediately following each set of deadlift, and rest as needed after the three movements are complete.


    50 Kettlebell Figure-8 @ (up to) 1/4 BW
    25 Underhand bodyweight row
    25 “Floor-to-feet” (Bottom of burpee to hinge position and immediately back to floor)
    250 Jumprope

    Similarly to yesterday’s piece, take short rest as needed during Figure-8 to keep mechanics sound and range of motion thorough, and take anti-rest during all others. Hustle hard, focus on mechanics and breathing, and conquer the conditioning.

    And then, “Time under tension”:

    50 Banded Abmat sit-up

    Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!